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Keto Egg Bites

A delicious savory keto snack or breakfast recipe you can meal prep and eat on the go. These keto egg bites are easy to make, they’re low calorie, high fat, low carb, and gluten-free.

When you’re on a keto diet, the hardest part of it is snacking! Why is that? Well, because keto snacks are so hard to find!

Well, this recipe is just for that! These little egg muffins have everything you need for a delightfully tasty breakfast or a snack.

keto egg bites on plate

They are full of flavor, moist, and addicting. They are also very nutritious and keto-friendly.

These keto bites will easily help you stay on your healthy eating path. Each bite is less than 50 calories and has only 0.5 grams of net carbs.

plate of low calorie egg bites

Ham and cheese go perfectly with eggs. The ham and cheese both add the right amount of saltiness that completes the recipe.

Using fresh onions, another adds another layer of flavor. You’ll want to eat these for breakfast all week.

Milk is another ingredient. Feel free to use dairy-free milk if you are trying to avoid dairy products.

You can eat these bites right out of the oven or save them for later. It’s simple to reheat them in a microwave or oven.

two keto egg bites stacked

Why You Should Make These Keto Egg Bites


Egg-based bites are low in carbs and high in protein and fats. They provide you with the energy and fuel that you need to go on with your day.

Each bite only has 3 grams of fat. They are low carb, low calorie, and high fat!

There is no better breakfast option when you’re on a keto diet than this.

Mixing the eggs with ham and cheese is a great way to add some flavor without compromising your diet. In moderation, both are great additions to your menu planning.

They can be stored in the refrigerator or even frozen. It’s best to use a good air-tight container like this to keep them fresh.

low calorie keto egg bites

How Many Carbs Are In Egg Bites?

These keto egg bites are essentially carb-free. They have less than .5 g of carb per bite.

That’s a lot of flavor for having such little carbohydrates. They are great for any carb-free or low carb diet.

They are also really filling just because of the amount of fat they have. Just a few will keep you full for a long time.

holding single keto egg bite

How to Make Keto Egg Bites

It shouldn’t take you very long to makes these bites. Just a few simple steps, and you’ll be enjoying these in no time.

Here is what you need.


  • large eggs
  • milk
  • salt
  • black pepper
  • cheddar cheese
  • olive oil
  • onion
  • ham
ingredient for egg bites

Step-by-step Instructions

Preheat your oven to 350F(189C). Spray a mini muffin pan with olive oil or just oil it with a brush.

Shred the cheddar cheese and cut up the ham into small pieces. Chop the onion.

Mix together the egg, cheese, milk, salt, and pepper in a medium-sized bowl. Using a whisk will help incorporate everything and create fluffy bites.

egg and cheese mixture

A whisk generates air bubbles in the egg mixture. These bubbles help create that desired light and fluffy texture.

whisked egg mixture

Heat up a non-stick pan on medium-high heat and add the oil, onions, and ham. Cook the onions for 5-7 minutes or until they become translucent.

Let this mixture cool for a few moments. Allowing it to cool is important.

When the mixture is cool, it will blend better with the eggs. Adding the hot mixture will cause the eggs to scramble.

ham and onion in pan

Mix the ham and onion mixture into the eggs. You can use a spatula or whisk to mix gently.

ham and onion added to egg mixture

Pour the mixture into the muffin pan. Bake these keto bites for 15 minutes or until they start to brown a little.

mixture in mini muffin tin

Allow the mini muffins to cool slightly before removing them from the pan. They should pop right out.

cooked keto egg muffins

Can I Freeze Egg Bites?

These Keto Egg Bites freeze very well. You can some right away and freeze some for later.

The best way to freeze them is to place them on a baking sheet so that they aren’t touching one another. Put the baking sheet in the freezer.

Remove the bites when they are completely frozen. Now they are ready to be stored.

Place them in an air-tight container or even a freezer bag. In this way, your bites won’t stick together!

muffin pan with keto egg bites

You can store the keto bites in the freezer for up to three months. Finally, reheat them in the microwave or oven.

They taste delicious when cold too!

low carb egg bites on plate

When Can You Eat These Low Carb Egg Bites?

You can eat these keto egg bites anytime you want.

They are great for breakfast, lunch, snacking, and even dinner. Perfect for when you need something on the go!

You could easily pair them with a keto salad or a selection of other no-carb snacks.

keto egg bites

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Watch Full Instructions
keto egg bites

Keto Egg Bites

Yield: 18 egg bites
Prep Time: 10 minutes
Cook Time: 22 minutes
Total Time: 32 minutes

These keto egg bites are low calorie, low carb, high in fat, and gluten-free. It's a perfect flavorful low carb breakfast that can be meal prepped! Also, just a wonderful snack!


  • 5 large eggs
  • 2 tbsp milk
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2 cup cheddar cheese (grated)
  • 1/2 tbsp olive oil
  • 1/4 cup onion, chopped
  • 1/2 cup ham (cubed)


  1. Begin by spraying a mini muffin pan with cooking spray. Then, preheat the oven to 350F (180C).
  2. In a bowl, whisk eggs, milk, salt, black pepper, and cheddar cheese together.
  3. Now, heat up a frying pan, add olive oil, onion, and ham. Cook until onions are tender, which will take around 5-7 minutes.
  4. Stir the mixture into the egg mixture.
  5. Pour everything into the mini muffin tin.
  6. Finally, bake in the oven for 15 minutes until the egg bites become golden brown.
Nutrition Information:
Yield: 18 egg bites Serving Size: 1 egg bite
Amount Per Serving: Calories: 43Total Fat: 3gSaturated Fat: 1.1gTrans Fat: 0gUnsaturated Fat: 0.6gCholesterol: 57mgSodium: 142mgCarbohydrates: 0.5gNet Carbohydrates: 0.5gFiber: 0gSugar: 0.2gProtein: 3.4g

Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.

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